CrossFit Surmount – CrossFit

Metcon (Weight)

EMOM x 10

Even minutes: 3 front squats

Odd minutes: 5 back squats
Use 75% of 1RM front squat across all reps

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

400 M run

15 box jump overs (24/20)

12 Toes to bar

9 dumbbell hang squat cleans (65% of bodyweight total)